One of the best Good-For-You Foods - Salmon. The omega 3 fatty acids in oily fish can boost your skin's defenses against UV damage. Research shows: Those who ate a little more than 5 ounces of omega 3 rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega 3s act as a shield, protecting cell walls from free-radical damage. Also try Tuna
From a recent School Nutrition Article - SATURATED FATS are primarily found in animal products, including dairy, although they are seen in certain plant foods, as well, such as coconut and palm products, plus some nuts. A diet rich in saturated fats can raise bad cholesterol levels and some recent reports note a link between consumption of saturated fats and heart disease.
People are often terrified of saturated fats, but when it is obtained from healthy sources, in moderation, like grass-fed butter and coconut oil, it provides the body much-needed fuel. Coconut oil's saturated fat is made up mostly of medium-chain triglycerides or MCT's, which your body handles differently than the longer-chain fats in liquid vegetable oils, dairy and fatty meats.
Your body (primarily the liver) makes 75% of the cholesterol in your body. The rest comes from the foods you eat, even though cholesterol is not technically classified as a dietary fat. Only animal-based foods (such as meat, cheese and egg yolks) contain cholesterol.
A growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoid unhealthy fats as much as possible.